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Walking to Lose Weight - Walking Exercise Program- You can get your body in great shape just by walking. Try our
walking exercise program - it's a great way to lose weight. You look better, feel better, and improve your health.
Walking for exercise is one of the best things you can do for your health. The benefits of walking are numerous. Whether you are walking for health or are walking
to lose weight, get started with a walking exercise program and stay with it. Here's some tips to help you along.
Walking is a powerful way to lose weight: A regular walking exercise program - as little as 30 minutes a day - has tremendous health benefits.
Walking just 3x a week for 30 minutes reduces the chances of death by natural causes by 55 percent (according to the New England Journal of Medicine).
But another benefit is that you will also lose weight.
Calories Burned Walking:
If you are walking to lose weight, you'll be happy to hear that just three minutes of moderately brisk walking a day (at 3 mph) will burn 13 calories. So, if you are walking for 30
minutes at 3 mph, you will burn about 130 calories. You continue to burn fat even after walking. Walking regularly raises your metabolic rate. You will be recalibrating your metabolism with a regular walking exercise program.
Walking at a brisker pace of 3.5 mph for 30 minutes per day will burn 150 calories. Each month you will
lose 1.3 pounds of weight. Each year you will lose 15.6 pounds of unhealthy fat.
Morning walks are a great idea if you are walking to lose weight because they kick your energy and your metabolism into high gear. This will help you burn
calories all day long. It will also lift your mood all day.
Another of the benefits of walking is that you will also be toning your legs. You can get your body in good shape just by walking. If you do speed walking or walk with small weights, you will also be firming up your upper body
during these brisk walks. Holding small weights (example, just 2 pound free weights) while you walk will increase your calorie burn rate and will provide more muscle toning.
If walking with free weights, hold your weights by your waist line and walk normally. Avoid ankle weights while walking as they can lead to injury.
Carry a pedometer or step counter. A pedometer will tell you just how much exercise you are getting.
Begin by warming up – this helps prevent injury. Click here for other tips
on how to prevent sports injuries.
If you are just getting started with a walking program, start slowly. Try to slowly build up to 30 minutes per day. Once you
are getting in better condition, build up to where you try to walk about two steps per second.
Other Walking Tips:
- If walking in place, side steps will work your inner and outer thighs and your butt.
- Kicks are a good workout for the quadriceps and your butt.
- Try raising your hands over your head for a couple steps while you walk.
- Walking with headphones makes it easier to work out and can make your walks more enjoyable. Even better, try to find a partner to walk with. A good walking
partner will help you stay with it and the conversation will help make the workout time go by faster.
Do single arm exercises while you walk. This allows you to tone and strengthen your upper body while you walk. It will also help you slim your lower body.
You can do bicep curls with small weights while walking. This will help tone your arms.
Knee Lifts: If walking in place (indoors), try some knee lifts - Lift your right knee up until it is nearly horizontal, then lower it and lift your left knee until it is nearly horizontal.
Make sure you drink plenty of water while walking to stay properly hydrated - especially during the summer.
Be sure to slowly cool down after your walking program - a cool down period allows you to cool down slowly and avoid injury. Try stretching while cooling down.
Why not get started on a walking program today?
Benefits of Walking - Benefits of Fitness Walking
Return from this walking to lose weight page to the physical fitness category page
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